Day 2
Lift
Clean
3 x 1 @ 60lbs
3 x 1 @ 65lbs
3 x 1 @ 70lbs
* Rest 1:00 between sets.
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Clean Deadlift w/ Pause at Mid shin, knee, and mid thigh + clean pull from ground
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Jerk
PRIMER: Pause in Dip, Pause in Split
4 x 2 @ 45 lbs
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Jerk
3 x 3 @ 45 lbs
3 x 2 @ 50 lbs
3 x 1 @ 55 lbs
* Rest 1:00 between sets
Successories
3 - 5 Sets (not for time):
:30 wall sit
:30 basketball abs
10/10 weighted bulgarian split squat
15 Banded Tricep Pushdown
15 Banded face pull
MetCon
4 x (2:00 ON / 1:00 OFF)
15 Dual Dumbbell Deadlift 70/50
15/12 Cal Row
Max chest to bar in remaining time